Starting springs: 2 reds (heavy) + 1 blue (medium)
Props: sitting box, ball

Class Notes:
1. Footwork 2 reds (heavy) and 1 blue (medium) (1) ball between knees toes on | hold halfway - pulse into ball, (2) calf raise, (3) bend knees and come in halfway - calf raise (4) ball under right foot | hold halfway - little pulses in carriage | hold halfway - little stomps into ball, (5) repeat #4 on opposite side
2. Bridging 2 reds (heavy) and 1 blue (medium) or 2 reds (1) figure four position, cross right ankle over left knee - articulate lower and lift, (2) add kick to ceiling with right leg when in high bridge, (3) add hip dip when in high bridge with right leg lifted, (4) add straight leg lower and lift with right leg, (5) repeat 1-4 on opposite side
3. Abs with short box on back rails between shoulder blocks and risers, forearms on box, knees on carriage 1 blue (medium) or 1 red (heavy) (1) reverse knee stretch, (2) twist knees to right - reverse knee stretch oblique focus, (3) twist knees to left - reverse knee stretch oblique focus
4. Arms - same set up as #3 1 blue (medium) or 1 red (heavy) (1) knees stay under hips - tricep pull up | add pulses, (2) press up to hands - tricep pull up | add pulses
5. Lower body facing front, foot bar to right, box set up same way as #3-4, left knee on box, right foot on carriage externally rotated, high kneeling 1 blue (medium) or 1 red (heavy) (1) bow forward with flat back, lower hips to heels, return to starting position, (2) add hamstring curl - draw carriage toward box with right leg when in high kneeling, (3) hold high kneeling - continue with hamstring curl, (4) keep carriage pulled against box, hands behind head - rotate toward risers
6. Cat/cow, box set up same way as #3-5, knees on box, hands on shoulder blocks (1) round spine, draw carriage toward box; find extension in spine as carriage returns to stopper
7. Repeat lower body series from #5 on opposite side
8. Long box on carriage, high proposal stance 1 red (heavy) (1) right foot on headrest, left knee on box, option to hinge forward for added challenge - tricep kickback, (2) chest expansion, (3) switch legs, left foot on headrest, right knee on box, option to hinge forward for added challenge - newspaper, (4) wide row
9. Prone with short box, belly button at front edge of box, closest to shoulder blocks, feet hooked under foot bar, hands behind head (1) lower and lift chest, (2) hold slight extension in chest - twist right and left, (3) pause when twisted to left - lower and lift, (4) repeat #3 on opposite side
10. Four point kneeling, hands at a diagonal framing right shoulder block, knees back at a diagonal, strap on left foot 1 blue (medium) or 1 loaded yellow (light) (1) bend and extend left leg, (2) hold leg extended - lower and lift, (3) draw leg out and in, (4) externally rotate - frog bend and extend
11. Repeat four point kneeling series from #10 on opposite side 1 blue (medium) or 1 loaded yellow (light)
12. Single arm supine arms 1 blue (medium) or 1 red (heavy) (1) strap in right hand, ball in left hand, pressed against left thigh - straight arm lower and lift, press into ball with left hand as right arm lowers, (2) add chest lift and extension of right leg, (3) hold right arm extended by hips, extend right leg - lower and lift leg
13. Supine arms, both hands in right strap, ball between ankles 1 blue (medium) or 1 red (heavy) (1) lower arms to outside of right leg and crunch to right, (2) add extension with legs as arms lower, (3) hold arms and legs extended, chest lifted - lower and lift legs
14. Repeat supine arms series from #13 on opposite side 1 blue (medium) or 1 red (heavy)
15. Repeat single arm supine arms series from #12 on opposite side 1 blue (medium) or 1 red (heavy)
16. Feet in straps (1) frog bend and extend, (2) straight leg lower and lift alternating between Pilates V and Pilates A, (3) hip circles, feet in Pilates V, (4) reverse circles, feet in Pilates A, (5) hamstring stretch, wide V, happy baby

DISCLAIMER: Please consult your doctor or health care professional before starting this workout. If you experience pain or discomfort at any time during this workout, you should stop immediately. By performing these exercises, you do so at your own risk. By using this video, you understand and agree that AO Pilates will not be held responsible or liable for any injury or loss you may suffer as a result of this workout video.